Workout of the Day

Back Squat
5-5-5-3-3-3

then

3 Rounds
3:00 AMRAP
3 Chest to Bar Pull-ups
4 DB Hang Power Snatches
5 DB OVHD Lunge
2:00 Rest
M=55 lb W=35 lb

A person who has never made a mistake has never tried anything new. – Albert Einstein

Strength and enduring pain

Announcements:
– Don’t miss CFA’s 1 year anniversary party, Saturday 12/12 @ Lustre Pearl Bar
– New On-Ramp starts next monday, perfect time to give the gift of CrossFit!

Happy Birthday Stacey!

5×3 Three Position Pull-ups

then…

Sprint
400 M-200 M-100 M-50 M
Press (50% of your 1 RM)
15-12-9-6

Ruin and recovering are both from within. –Epictetus

Who wants more pull-ups?

Announcements:
– Don’t miss CFA’s 1 year anniversary party, Saturday 12/12 @ Lustre Pearl Bar
– New On-Ramp starts next monday, perfect time to give the gift of CrossFit!

REST

Freedom is the right to tell people what they do not want to hear. -George Orwell

“Lumberjack 20″
20 Deadlifts (275lbs) /Run 400m
20 KB swings (2 pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24”) /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m

“Build and Fight”

Overhead Squat
3×5

then…

4 Rounds
20 DB Push Press (35 Pounds, 20 lbs)
10 Abmat Sit-ups

Gratitude connects us to others and feeling gratitude allows us to be our best selves. When we are truly grateful, we can count on living the life we want. -MJ Ryan

The Perils of Agave Necter

Announcements-
-This Saturday we are going to be doing the “LumberJack 20″ a tribute WOD and fundraiser for the victims of the Fort Hood Tragedy.  If you would like to donate you can do so at my donation page HERE or create your own.

Nice shorts Blake!

5 x Max Muscle-ups

then…

2 Rounds
Wall Ball 1:00 (20 lb, 15 lb)
Rest 2:00
KB Swing 1:00 (24K, 16K)
Rest 2:00
Burpees 1:00
Rest 2:00

Facing it – always facing it – that’s the way to get through. Face it! -Joseph Conrad

Deadly Holiday Drinks

Announcements-
-This Saturday we are going to be doing the “LumberJack 20″ a tribute WOD and fundraiser for the victims of the Fort Hood Tragedy.  If you would like to donate you can do so at my donation page HERE or create your own.

Snatch Pulls
5-5-5 (85% to 95% of 1 RM Snatch)

then…

5 Rounds
10 total Renegades Rows (35 lb, 20 lb)
10 total Step-ups
10 Jumps Squats

Our belief at the beginning of a doubtful undertaking is the one thing that ensures the successful outcome of our venture. -William James

8 Ways to look better, feel better, and have fun

Announcements-
-This Saturday we are going to be doing the “LumberJack 20” a tribute WOD and fundraiser for the victims of the Fort Hood Tragedy.  If you would like to donate you can do so at my donation page HERE or create your own.

5 x Max Rep Handstand Push-ups
(if you have 3 or less add 5 Pike Push-ups to each set)

then…

15 Minutes AMRAP
10 One Armed DB Suitcase Deadlifts (total)
10 One Armed DB Snatches (total)
100 M Run
M=55 lb W=35 lb

There is no comparison between that which is lost by not succeeding and that which is lost by not trying. -Francis Bacon

The dark side of “The Biggest Loser”

Front Squats
3×5

then…

On the Minute:
Complete 10 Pull-ups
Finish each minute with Max set of Thrusters (95 lbs, 65 lb)
WOD is complete after you have completed 75 Thrusters

Energy and persistence conquer all things.-Ben Franklin

Costs of being normal

Annoucements:
New On-Ramp class starts tonight! Save your spot HERE!

Congrats to Tristy for completing her Level 1 CrossFit Certification!

REST

It does not matter how slowly you go, so long as you do not stop. -Confucius